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					Inner Thigh Sculptor

Lie on your left side and place your head in the palm of your left hand. Fold your
right leg in front of your left legs so that your right foot is as high as your left knee
(or a bit lower, depending on your level of flexibility). Once the position is
maintained, attempt to raise and then lower your left leg. Repeat. Do 3 series of
20 repetitions for each leg.


Push up


Place your hands on the floor just beyond shoulder width apart. Keep your back
straight and your knees bent, resting on the floor. Keeping your abdominal
muscles tight, slowly lower your body so as to touch your nose to the floor.
Squeeze chest muscles to push yourself back to the starting position. To increase
the resistance, try doing the push-up on your toes instead of your knees.
Do three sets of 12 repetitions, resting no more than 90 seconds between each
set.
This exercise strengthens the pectorals (chest) and firms the triceps (muscles at
the back of the upper arm).



Butt abduction

Lie down on your right side, with your right arm stretched out above your head.
Bend your knees towards you so that your calves and thighs form a 90 degree
angle, keeping your feet aligned with your butt. Your legs need to be one on top
of the other. Lift your left knee upward while keeping your feet together. The
movement consists of opening up your thighs. Return to the original position and
restart. Do 2 sets of 20 movements on each side. Take a 30 second break
between each set.




Back kick

1. Place yourself on all-fours. Place a cushion under your knees for comfort.
2. Unfold your legs (one at a time) so as to kick someone from behind.
3. Do 3 series of 15 to 20 repetitions for each of your legs. Take a 30 second
break between each series.
 Sidekick

 1. Place yourself sideways, perpendicular to a wall. The toes of your foot closest
 to the wall must form a 90 degree angle with it.
 2. Raise the other leg (the one farthest from the wall) until it’s at the same level
 as your waist, so that your thigh and calf form a 90-degree angle. You must be in
 a position similar to one as if you were performing a side kick
 3. Unfold the leg completely and fast (as if you were kicking someone) and
 return back to the 90 degree angle.
 4. Repeat the same movement 10 to 15 times for each leg (raise the number if
 the exercise gets to be too easy).




 Butt Raise

 1. Lie on your back.
 2. Bring your feet towards your butt so that your thighs form a 90-degree angle
 with your calves.
 3. Raise your butt in the air until your body and thighs are in a straight line. Hold
 the position for 30 seconds and release.
 4. Do 2 series of 20 repetitions.

 Alternative: Instead of keeping your butt raised for 30 seconds, alternate by
 immediately lowering your butt and raising it again.



Ground Lever

Sit on the ground, feet flat on the floor, with your calves at a 90 degree angle with
your thighs. Support yourself with your arms by placing them behind you, palms
facing up. Lift your butt a few centimetres off the ground and maintain this position
throughout the duration of the exercise. Unbend your right leg and point it
upwards. Then, lower your leg almost to the ground while keeping it straight, but
without letting it touch down. Slowly raise your leg up again. Bend your leg at the
knee and return to the start position. Perform the same movement with your left
leg. Repeat this sequence twice by alternating between the left and right legs,
counting 10 repetitions for each leg.
  Lat pulldown (with exercise band)

  Stand with your feet hip-width apart. Hold an exercise band (resistance band)
  with your hands shoulder-width apart so that the band is taut (but not stretched).
  Lift the band above your head, extending your arms with your palms facing
  forward keeping your elbows slightly bent, and making sure that your hands are
  aligned with your shoulders. Exhale as you slowly pull the band down, bending
  your elbows and pointing them down, with each of your hands tracing a diagonal
  line towards the side, stopping when your hands are at shoulder level. While
  inhaling, bring your hands back up to the starting position. For more resistance,
  start by holding the exercise band with your hands closer together.

  Do three sets of 10 reps each.



  Diagonal extensions

  Start on your hands and knees, with your knees bent at a 90-degree angle and
  your back parallel to the ground. Lift your left arm towards the front so that it is at
  shoulder-level and aligned with your upper body, and simultaneously lift your
  right leg so that it forms a straight line with your back. Hold for ten seconds and
  lower them back down to the starting position. Then, repeat the exercise, but with
  your right arm and left leg.

  Do three series of 10 reps each (alternating diagonals).



Superwoman

Lie face down on a mat with your arms outstretched over your head and your legs
out straight. Simultaneously bring both hands and feet up off the ground and as
high as you can (without bending your joints) toward the ceiling. Hold for a few
seconds and lower arms and legs back to the mat. Don’t forget to breathe
throughout the entire exercise. Repeat four to six times.
This exercise strengthens the muscles that run down the length of the spine, the
erector spinae.




Leg Raise

1. On an exercise mat, lie on your back, arms alongside your body, palms facing
downwards. Stretch out your legs in front of you and press your feet together.
2. Contract your abs and slowly raise your legs from the ground. Stop when you’ve
formed a 45-degree angle.
3. Gently lower your legs until they’re two inches from the ground, and bring them
back up to a 45-degree angle.
Arm flexion

Stand up straight near a wall, and stretch out your arm out against the wall. Your
arm should form a 90 degree angle with your body.. Cross your legs, with the one
closest to the wall behind the other. Keep your shoulders and body straight
(throughout the exercise) and slowly lean in towards the wall by bending your
elbow, until there is a 90 degree angle between your forearm and your biceps.
Gently push yourself back up to standing position. Do one series of 5 repetitions
and then alternate sides and execute the move with your other arm.

This exercise works your arms.




Arm and shoulder stretches

Sit on the edge of the couch, back straight and feet on the ground. Stretch out your
arms to your side at shoulder-height and push them back behind you as far as you
can, all the while keeping them straight. Hold this position for ten seconds and
repeat five times. This exercise will work your shoulders and arms.




Triceps Dip

Place your hands shoulder width apart on the edge of a sturdy bench or chair with
your knuckles pointing straight ahead. Move your feet out as far out in front of you
as possible. Straighten out your arms, keeping a little bend in your elbows in order
to always keep tension on your triceps and off your joints. With your arms close to
your body, slowly lower your upper body down towards the floor. Once you reach
the bottom of the movement, slowly press off with your hands and push yourself
back up to the starting position with your triceps. Use your weight as resistance, the
farther your body is from the bench, the harder your triceps work. To lighten the
load, keep your body close to the bench.

Start with as many as you can do. Work up to two sets of 12 repetitions, resting no
more than 90 seconds between each set. This exercise strengthens the triceps
(back of the arm).
Leg lift

While sitting, lean your elbows on your desk, keeping your back straight. Contract
your abs and lift one leg about 10 centimetres off the ground. Hold the position for
about 10 seconds. Then, release and let your leg slowly go back down. Repeat the
move with the other leg. Do one series of 10 repetitions.This exercise works your
ab region and thighs.




Leg extension

While sitting, place each of your hands on either side of your body. Keep your
shoulders and back straight. Join your feet together and lift them up by contracting
your abdominal muscles, until your legs are parallel with the ground. Maintain the
pose for about 10 seconds. Bend your knees to then bring your feet back to the
ground. Do one series of 10 repetitions. This exercise works your legs and tummy.




Obliques workout

Sit on the edge of the couch, legs extended out in front of you, heels on the floor.
Place your hands on both sides of your body and hold yourself up. Transfer your
weight to the left side of your butt, lifting your right hip as much as you can and
extending your legs and upper body. Lift your heels off the floor, bend your knees
and bring them toward you. Hold this position for two seconds and then gently
lower your legs. Do the same for the other side of your body and do three sets of
10. This exercise will work your obliques, thighs, calves and arms.
Squats

Make use of your couch by doing a few squats! Lift yourself up and sit back down
by bending your knees and keeping your back straight, arms down alongside your
body or stretched out in front of you. You can also increase the level of intensity by
not sitting down completely. This exercise will work your thighs, calves and butt.




Leg rotations

Sitting with your back straight, place your hands on your hips and widen your legs
in front of you. Point your toes and do three sets of 15 small leg rotations
simultaneously. This exercise will work your calves, ankles and thighs.




Leg swings

Sitting with your back straight, place your hands on your hips and extend your legs
out in front of you. Do three sets of 20 light swings, all the while contracting your
abs and butt. This exercise will work your thighs, butt and abs.




Modified Plank

Place yourself in a push-up position, with your legs extended behind you, hands
placed on either side of your head. Next, place your forearms on the ground,
palms facing down, shoulder-width apart. Holding this position, raise your right leg
up by a few centimetres and lower it again, repeating the movement 10 times. Do
the same with your left leg. Throughout the exercise, contract your abdominal
muscles and don’t release, making sure your body forms a parallel line with the
ground. Do two sets (of 10 repetitions with each leg).
                                Hip Abduction

                                Lie down on your left side. Extend your left arm towards your head so that it is in
                                line with your body, and rest your head on it. Bring your legs towards your upper
                                body so that they form a 90 degree angle with it. Lift your right leg upwards so that
                                it is perfectly vertical, leaving your left leg on the ground. Slowly lower your right leg
                                back down onto your left leg and repeat.

                                Do two sets of 15 reps before switching sides and starting over with the left leg.




                              Static Lunges

                              Stand with your right leg extended in front of you, and the heel of your left foot to the
                              ground. Move your left leg back while balancing on the ball of your right foot. Your
                              legs should be about hip width apart. Place your hands on your hips. Bend both your
                              legs at the same time, keeping your back straight. Hold the position for three seconds
                              before coming back up to the starting position.

                              Do one set of 12 reps before switching positions so that your left leg is in front. Do
                              four sets in total.



Incline Leg Raise
This isolates the lower-belly muscles. Beginners should start with a bench that is only slightly inclined. Lie
on an incline bench with your feet toward the bottom and grasp the bars or handles. Raise your legs to
horizontal, then lift your pelvis, rolling your spine up as if to bring your knees to your head. You should
feel your lower belly working as you lift your pelvis. Pause at the top of the movement, then slowly lower
back to the starting position.


Double Toe Tap
The double toe tap effectively targets the fat under your belly button, working mainly the transverse
abdominis muscle. Lie face up on the floor with your knees bent and your arms extended along your
sides. Lift your legs so your hips are bent to 90 degrees and your shins are parallel with the floor.
Contract your abdominal muscles and press your lower back into the floor. Keeping your knees bent,
slowly lower both feet to tap your toes to the floor. Use your lower-belly muscles to lift your legs back to
the starting position.


Straight Leg Reverse Crunch
This is a challenging exercise that you will feel in the muscles under your belly button. Lie face up on the
floor with your legs extended and arms straight along your sides. Contract your abdominal muscles and,
keeping them as straight as possible, lift your legs so the soles of your feet point toward the ceiling. Pull
your belly button into your spine, then carefully lift your pelvis off the floor while keeping your mid and
upper back in place. The movement of this exercise is minimal. Squeeze your lower abdomen at the top
of the movement, then carefully lower back to the floor.
Ab Pullins
The exercise works the muscles below your belly button and the upper abs and obliques. Begin in a
pushup position with your shins resting on a large exercise ball. Your hands should be shoulder-width
apart with legs together. Keeping your back straight and your abdominal muscles tight, pull your knees
toward your chest, allowing the ball to roll forward down your shins. Squeeze your belly muscles at the
end of the movement, then carefully roll the ball back to the starting position by straightening your legs


Arm-Flab Fighting Routine

* Perform as many repetitions as you can in 30 to 60 seconds
* Do not rest in between exercises

1. Thumb downs: Stand with your feet in a wide stance and point your toes outward. It is important
to note that your knees should be in line with your toes. Keep your spine in a neutral position, chin up
and hips pulled in. Next, fully extend both arms outward (right arm directly over right knee and vice
versa) with your hands in the thumbs up position. Next, rotate the thumbs in and downward (as if you
were pouring or a bottle of water). Slowly lower your arms, thumbs brushing closely inside the thighs
until they meet (starting position). Then in one quick sweeping action, raise the arms up as high as
possible following the same angle as the descent. Repeat this movement as many times as possible in
30 to 60 seconds.
2. Bridge the gap: Stand with your back against a corner. Walk your feet forward, keeping only your
head and back against the wall. Raise your arms up 90 degrees with elbows bent. Squeeze your
shoulders blades together while contracting your triceps and drive your elbows back into the walls to
lift your body off of it. You'll end up in a standing position. Retract and repeat as many times as
possible in 30 to 60 seconds.
3. Hands of time: Start in a standard pushup position (with your feet fully extended outward and
your hands directly under your shoulders) slightly pick your right hand off of the ground and begin to
perform as many counter clockwise circle as possible for 15 to 30 seconds. Then, quickly switch
directions (clockwise) for another 15 to 30 seconds. Be sure to contract the tricep muscle on the
circling arm to maximize gains while doing your best to keep your hips level.
4. Geisha ups: Kneel on the floor. Touch your big toes together and sit on your heels, then separate
your knees about as wide as your hips and extend your arms out in front of your body with palms
facing the floor and arms positioned shoulder width apart (child's pose in yoga). Next, drive your hips
forward and fall into a pushup position attempting to come as close to the ground with your chest as
possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize
tricep development. Retract to original position and perform as many times as possible in 30 to 60
seconds.

5. Body rockers: Start in a traditional plank position with your legs fully extended and the upper
portion of your body supported with your elbows. Next, replace your elbows with your hands until you
reach a traditional pushup position so your hands are now supporting your upper body. Return to your
elbows and repeat as many times as possible in 30 to 60 seconds.




HIP EXTENSION AND CROSS
Tone the backs of your thighs, glutes, and your core with this targeted isolation exercise.
How to do it: Start kneeling and bend both elbows down to the floor below your shoulders, hands
clasped. Extend your left leg up and behind your body, pointing your toes as the leg extends [A].
Next, bend your left knee and draw your left leg in, lightly tapping the back of your right knee with
your left kneecap [B]. Extend left leg back out and repeat 15 times total, then switch legs and repeat
(if you want to really feel the burn, try doing two sets of this exercise before moving onto the next
move).

Quick Form Tip: Press both arms down into the floor to avoid collapsing into your chest, and keep
your abs drawn in tight so that your lower back doesn't sag.

PRONE HAMSTRING CURL
This move shapes up the hamstrings and lifts that hard-to-reach spot where the glutes and
hamstrings meet.

How to do it: Lie face down on the floor, bend your elbows and stack your hands under your
forehead. Extend both legs straight out behind you, pointing your toes and squeezing your heels
together [A]. Press your shoulders down and lift both legs slightly off the floor. Keeping your feet
touching, bend your knees (knees can open out to the sides slightly as they bend) and curl both heels
in towards your body [B]. Without letting your knees touch the ground, slowly extend both legs back
out straight. Repeat 15 times total (Try doing another set of 15 before finishing the workout if you
can).

Quick Form Tip: Be sure to keep your kneecaps lifted off the floor during the full movement, and
imagine you are pressing your heels into something as you bend your knees in, to really squeeze the
backs of your thighs.

PLIE SLIDES
This ballet-inspired move is a great inner- and outer-thigh toner.
How to do it: Start standing with your hands on you hips, heels pressed together and toes rotated
out to the sides (about 45 degrees) [A]. Step your left foot out (wider than hip-width apart), into a
deep "plie": bend both knees out over your toes, lowering your bodystraight down to the floor,
keeping your back straight and abs in tight [B]. Next, as you rise up out of the plie, slide your left heel
back in towards your right, straightening your legs and returning to start position. Repeat 15 times
with the left, 15 times with the right.

Quick Form Tip: Make sure your knees stay lined up over your toes on the plie, don't let them roll in.

THE IN N' OUT PLYO SQUAT
This challenging move will get your heart pumping and work your fast-twitch musclefibers (they help
with explosive movements) to help shape up your booty fast.

How to do it: (No dumbbells needed for this move). Start standing with feet slightly wider than hip
width. Bend your knees and sit hips back into a low squat. Using your arms, jump straight up, until
both feet leave the ground. Land softly with your feet together, and sit back into a narrow squat
position. Repeat your jump again, landing with your feet wide next time. Alternate landing your jumps
in a narrow and wide squat, bringing feet in and then out each time you lower.

Form tip: If you have a back or knee injury, you can omit the jump and just step out and in,
Shoemate says. Or, if you want to make it harder, speed up your jumps and try to jump higher.



STANDING HIP EXTENSIONS
You can do this move anytime, anywhere since you don’t need any weights. Shoemate recommends
doing higher reps on this move to really feel the burn.

How to do it: Start standing, holding onto the back of a chair for balance. Extend your left leg behind
you, flexing your foot, and turn your toes out slightly, and lift your leg until it is almost at hip height.
Lower the leg back down, stopping just before touching the ground, and then repeat. Do 30
repetitions on the left leg, and 30 on the right.

Form tip: Don't lean over the chair as you lift your leg. Keep your body upright, abs tight, and focus
on squeezing through your glutes and pushing out through your heel as you lift your leg.

Oblique Floor Crunches: Feet Flat Twisting Crunches

Starting Position: Lie on your back with your feet flat on the floor and your hands behind
your head.

Form: Exhale as you lift your shoulder blades off the floor. When you get half way up, start
to rotate your body so that your left elbow moves towards your right knee. Hold at the top
for 1 second and slowly lower to the starting position.

Personal Trainer Tips: Keep your elbow in the same position throughout the movement.
Focus on rotating and twisting your trunk, not on moving your elbow. Do 8-15 repetitions
going to the same side and then switch sides.

Variation: This exercise can also be performed in an alternating fashion going from the
right side to the left side.




Oblique Floor Crunches: Legs Crossed Twisting Crunches

Starting Position: Lie on your back with your right leg crossed over your left knee and
your hands behind your head.

Form: Exhale as you lift your shoulder blades off the floor. When you get half way up, start
to rotate your body so that your left elbow moves towards your right knee. Hold at the top
for 1 second and slowly lower to the starting position. Repeat 8-15 times on one side and
then change sides.

Personal Trainer Tips: Keep your elbow in the same position throughout the movement.
Focus on rotating and twisting your trunk, not on moving your elbow.
Do the Bicycle Crunch:


   Lie flat on the floor with your lower back pressed to the ground and contract your core muscles.
   With your hands gently holding your head, lift your knees to about a 45-degree angle.
   Slowly, at first, go through a bicycle pedal motion.
   Alternately touching your elbows to the opposite knees as you twist back and forth.
   Breath evenly throughout the exercise.




Do this in your living room, at the gym, in school, at the office ~ we don't care where.. Just get it done ;)
Ask a friend to join you!!!

20 squats

30 lunges

40 toe touches (head forward, legs straight, bend down & touch your toes)

50 second wall sit (sit up against a wall, legs at 90 degrees & hold it!)

90 second jumping jacks

50 second wall sit

40 toe touches

30 lunges

20 squats

Make those legs shake!

				
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